Thursday July 14, 2011
Morning Workout 6:30am
Capitol View Fitness Studio
Warm-up:
Dynamic Stretching
AFS Stability Ball Circuit (Inspired by Kris Buxenbaum of Strivers Fitness, Harlem, NY):
Circuit performed 3x
1 x 40 single leg push-ups (20 each leg)
1 x 20 kneeling single arm DB press (light load 10 each arm)
1 x 60 secs standing ball balance (working my way up to the squat see Kris's video below)
VIDEO Courtesy of Strivers Fitness, LLC New York, NY visit them at:
1 x 10 DB torso twist
20 x 10 single leg supine bridge (10 each leg)
Metabolic Finisher (Inspired by Mike Whitfield of Crank Training):
40 lb DB squat thrust push-up
8 reps 40 sec rest
7 reps 40 sec rest
6 reps 40 sec rest
5 resp 40 sec rest
8 reps 40 sec rest
8 reps 40 sec rest
6 reps 40 sec rest
7 reps 40 sec rest
I WAS COMPLETLY WHIPPED AFTER THIS
Cool Down:
Static Stretching
Deep Breathing
Evening Workout 5pm
Howard HS Track Columbia, Md
Warm-up
Jumping Jacks
Squats
Lunges
Agility Ladder Drills (34ft up & back 68ft total) 4x:
In-Outs
Icky shuffle
Lateral Shuffle
High Knees
Fast Sprint
Mummy Kicks
6 100m sprints (focused on form and stride)
2 Football field suicides bare foot. (This is an ULTIMATE ASS KICKER)
Sprint 25 yds from goal line and back
Sprint 50 yds from goal line and back
Sprint 75 yds from goal line and back
Sprint 100 yds from goal line and back
***These are tricky because you need to pace yourself. A moderate sprint pace. If you try to gunnit you WILL pass out unless you are an elite 400m sprinter. Just faster than a fast jog will do the trick. And doing it barefoot is better.
Cool downed with one last agility ladder drill and static stretching.
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Wednesday July 13, 2011
Location: Capitol View Fitness Studio, SW DC
Morning Workout 6:30am
Warm-up:
5 x 100 jump rope followed by light body weight cardio and calisthenics.
TRX dynamic stretching
AFS Shoulder, Bicep, Tricep Circuit (repeat 3x):
1 x 10 TRX handstand push-ups
1 x 10 TRX single armed row
1 x 10 Front cable raise (each arm)
2 x 100 jump rope
DB bicep curls to failure
DB hammer curls to failure
TRX single armed curls to failure
2 x 100 jump rope
Tricep extension drop set to failure 3 resistances
TRX single armed tricep extension to failure
1 x 100 jump rope (forget that 2 x100 my arms are done...LOL)
Cool Down
3 x 100 jump rope
Static stretching
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Evening Workout
Location: Staybridge Suites Fitness Studio, Columbia, Md (Track workout got rained out)
Warm-up:
Lateral lunges
Light dynamic stretching
Cable Machine Workout:
3 x 20 abdominal crunch
3 x 20 calf raises
2 x 12 hip abduction
2 x 100 physio ball crunch
Cool down
Deep breathing exercises
Static stretching
PLEASE VISIT THESE SITES
Mike Whitfield at http://cranktraining.com/
Kris Buxenbaum at http://striversfitness.com
